Branzino with Roasted Tomatoes, Olive Oil Poached Mushrooms

Gluten Free
Health score
22%
Branzino with Roasted Tomatoes, Olive Oil Poached Mushrooms
30 min.
4
547kcal

Suggestions

Ingredients

  • fillet branzino 
  • ounces button mushrooms 
  • tablespoons parsley fresh minced
  • tablespoon garlic minced
  • tablespoons grapeseed oil 
  • servings salt and ground pepper 
  • 0.3 cup juice of lemon fresh
  • cups olive oil 
  • slices tomatoes 
  • tablespoons butter unsalted
  • cup white wine 

Equipment

  • frying pan
  • sauce pan

Directions

  1. For the mushrooms: In a saucepan over medium-high heat, add the olive oil to the pan and allow to heat until the verge of smoking. Then reduce the heat to medium and add the mushrooms. Allow the mushrooms to cook for 5 to 6 minutes, and then remove.
  2. For the fish: In a nonstick saute pan, add the grapeseed oil over medium heat for 1 minute.
  3. Sprinkle the fish with salt and pepper, and then add the fish to the pan, flesh-side down. Cook for 2 minutes, flip the fish and turn the heat off. Allow the fish to finish with the residual heat for 2 minutes. Then remove the fish and allow to rest until serving.
  4. For the sauce: In the same pan, return to medium-high heat.
  5. Sprinkle the tomatoes with salt and pepper, add to the pan and cook for 1 minute. Then flip the tomatoes and add the wine to deglaze the pan. Next, add the lemon juice, parsley and garlic.
  6. Remove the tomatoes and arrange flat on a serving plate, end to end. Allow the sauce to reduce by half, yielding 1/2 cup. Once reduced, turn the heat off and stir in the butter to finish the sauce. Then place the fish over the tomatoes, arrange the mushrooms and spoon the sauce over the fish.
  7. Serve.

Nutrition Facts

Calories547kcal
Protein25.76%
Fat68.4%
Carbs5.84%

Properties

Glycemic Index
58.25
Glycemic Load
1.41
Inflammation Score
-8
Nutrition Score
26.098695672077%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.74mg
Hesperetin
2.45mg
Naringenin
0.81mg
Apigenin
4.41mg
Luteolin
0.15mg
Kaempferol
0.09mg
Myricetin
0.41mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:546.61kcal
27.33%
Fat:38.61g
59.39%
Saturated Fat:8.17g
51.04%
Carbohydrates:7.42g
2.47%
Net Carbohydrates:6.02g
2.19%
Sugar:3.55g
3.94%
Cholesterol:151.05mg
50.35%
Sodium:128.67mg
5.59%
Alcohol:6.18g
100%
Alcohol %:1.62%
100%
Protein:32.72g
65.44%
Vitamin B12:6.53µg
108.81%
Selenium:67.76µg
96.8%
Vitamin K:51µg
48.57%
Phosphorus:416.4mg
41.64%
Vitamin E:5.63mg
37.51%
Vitamin B6:0.68mg
33.81%
Vitamin B3:6.06mg
30.3%
Potassium:824.12mg
23.55%
Vitamin B5:2.25mg
22.48%
Magnesium:87.77mg
21.94%
Vitamin C:17.77mg
21.54%
Vitamin A:947.87IU
18.96%
Vitamin B2:0.31mg
18.07%
Vitamin B1:0.25mg
16.58%
Copper:0.28mg
14.06%
Iron:2.32mg
12.9%
Manganese:0.24mg
11.77%
Folate:40.02µg
10%
Zinc:1.2mg
7.99%
Fiber:1.39g
5.58%
Calcium:47.63mg
4.76%
Vitamin D:0.22µg
1.46%